It is so easy to underestimate how tough running in the heat is! My goal was an 11 mile run, at an 8 mile pace. It was 28C/82F; probably the first time I've run in this temp this year. Well, this is what happened:
Mile 1: 8:30
Mile 2: 7:59
Mile 3: 7:48
Mile 4: 7:48
Mile 5: 7:50
Mile 6: 7:59 and I was done! Sometimes the best laid plans don't work out and the important thing is to not get discouraged. Back at it tomorrow, in the morning this time!
On the bright side I had signed up for a yoga class so I got in an hour long balanced flow class, which was just what I needed after that run! I think yoga and running are a great combo, especially since I have super tight hips and hamstrings.
A bit of info on what happens when you run in the heat:
Heat impacts runners at a physiological level: dehydration, increased heart rate and reduced blood flow (and subsequently oxygen) to the muscles used for running.
At 60 to 75 degrees, heart rate increases by two to four beats per minute.
From 75 to 90 degrees, heart rate increases up to 10 beats per minute, and humidity increases it even more.
Following effects are exaggerated: blood volume decreases, less blood returns to the heart, less oxygen-rich blood reaches working muscles, less energy produced aerobically = running slower
Heart and lungs work harder = a higher heart rate at a set pace and the inability to maintain the same pace as on a cool day.
For more info: http://www.runnersworld.com/race-training/training-heat
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